Trying not to catch a cold or flu in the first place is
the best way of avoiding the symptoms. Strengthening your body's natural
defences, avoiding stress, getting enough sleep and eating healthily can
all help you avoid catching a cold or flu.

Your diet can help
Experts think that vitamin C, zinc and cod liver oil help to strengthen
your body's natural defences. Citrus fruits (oranges, lemons and limes),
kiwi fruit and red peppers all contain a lot of vitamin C. Red meat and
wholegrains contain zinc. Eating a healthy, balanced diet is the best
way to get these nutrients, but if you're not always able to eat a varied
range of foods including five portions of fruit or vegetables a day, it
may be worth taking vitamin and mineral tablets.

Consider a flu jab
The NHS recommends that everyone aged 65 or over should have a flu jab
each year. You should also consider having a flu jab if:

If you, or someone you look after, fit into any of these groups,
you should speak to your doctor or practice nurse to arrange a flu
jab.

Catching a cold or flu

Day 1
Symptoms: None

Cold and flu viruses get into your body through your nose,
throat and sometimes through your eyes. They can't move by themselves
so they can only reach the cells in your nose, throat or eyes if you breathe
them in through the air or put them there with your hands.

Catching colds and flu viruses through the air
Colds and flu viruses work by using your body's cells to build many identical
copies of themselves. When your cells become full they burst, releasing
viruses into your nose and throat. Each time you sneeze or cough, these
viruses get thrown into the air in tiny droplets of mucus. Breathing in
droplets of mucus from other people's sneezes and coughs takes the virus
into your nose and throat.

Catching colds and flu viruses from your hands
Some droplets of mucus may end up settling on nearby surfaces - including
hands, doorknobs and handrails. You are likely to catch a cold or flu
by touching areas where mucus has settled, and then touching your nose
or rubbing your eyes. Shaking hands with someone who has a cold or flu
is an easy way of catching the virus from them.

Suffering the symptoms

Days 2 to 3
Symptoms: Runny nose, sore throat

You've now caught a cold or flu, and although there is no
cure, you can treat the symptoms and make yourself feel more comfortable
while you wait for your body to fight off the virus. Your pharmacist has
remedies that can help, including pastilles or lozenges to soothe sore
throats, decongestants to unblock your nose or sinuses, cough suppressants
to stop a tickly cough and cough expectorants to loosen a chesty cough.

The virus continues its attack while you wait for your body's
natural defences to fight it. The mucus in your nose becomes thicker with
dead cells, and this can lead to blocked and painful sinuses. Your throat
continues to be irritated and becomes sore and painful.

Days 6 to 9
Symptoms: Tiredness and fatigue, high temperature

Your body's natural defences, the white blood cells, arrive
at your nose and throat and start fighting the virus. Your cold or flu
has lasted several days now, and you are using more energy to fight the
infection so you feel tired and need extra sleep. It is important that
you get plenty of rest and keep drinking lots of fluids.

Getting better

Days 10 to 14
Symptoms: Symptoms improve

As your body's natural defences overcome the virus, your
symptoms start to get better. You may still have a cough or need to blow
your nose for some time afterwards, as your body is still making mucus
to clear out the dead cells. Keep resting and drinking plenty of fluids,
and carry on taking remedies to stop your symptoms coming back.

If your symptoms don't improve, you should speak to your
pharmacist, call NHS Direct on 0845 4647 or see your doctor.

Wash your hands regularly, particularly during the peak
cold and flu season (October to February).

Approximately one million of your nose and throat cells
may have been invaded by the virus within as little as 12 hours.